Vitamin E or known as Tocopherol, is a vitamin that is useful for skin health. Among them protecting yourself from ultraviolet rays and heal damage the skin from. But of course the function of vitamin E is not just that. Based on several studies, vitamin consumption is believed to reduce the risk of prostate cancer and Alzheimer's isease.Vitamin E deficiency mainly arises from fat malabsorption. It causes neurological problems due to poor nerve conduction. Low birth weight can also cause vitamin E .Here are seven signs and symptoms of vitamin D deficiency if you think you have any of these, you should get your vitamin D levels tested sooner.
Food sources that contain vitamin E are also quite numerous and varied. Not just from the type of beans but also from vegetables and fruits. Even tubers like taro also have vitamin E content is high enough.
Okay, to increase your knowledge about the source of vitamin E, here we list the best foods that contain vitamin E.
1. Spinach
Many people eat spinach because of its high iron content. Behind the green color, spinach is also a good source of vitamin E and antioxidants. So, do not expect pregnant women who should be paid spinach, but you too. Spinach vegetables that can give vitamin E as much as 3.5 milligrams in every 100 grams dish.
2. Almond Nuts
The next source of vitamin E is almonds. Among the types of nuts, almonds are the highest source of vitamin E content. A study says, consuming one handful of almonds is the same as protecting heart health. Almonds can be enjoyed raw or in the form of butter and milk. Every 100 grams of almonds contain vitamin 26.3 milligrams of vitamin E.
3. Peanuts
Peanuts are a rich food source of tocopherol, a powerful and soluble vitamin E antioxidant. That is, nuts can also be an option to overcome cancer-causing free radicals.
4. Pine nuts
Although somewhat difficult to find, but it turns out pine nuts contain high levels of vitamin E is high. There are 9.3 milligrams of vitamin E that can be found in a serving of 100 grams of pine nuts.
5. Sawi
So far, the mustard greens are only used as a complement to serving noodles. This broad-leaved green vegetable also has vitamin E content that the body needs. Whether raw or cooked, mustard still has good nutrition for the body.
6. Broccoli
Another green vegetable rich in vitamin E. Broccoli is not only good for eliminating cancer, vitamin A, C, D, and K content is becoming superfood in the medical world. In addition, broccoli also contains high calcium.
7. Red Peppers
Having a spicy flavor like chilli, no paprika has little efficacy. In addition to vitamin C, peppers also contain vitamin E and powerful antioxidants. There are about 30 milligrams of vitamin E that you can get from red peppers as much as 100 grams.
8. Red pepper powder
Not just a flavor enhancer. Red pepper powder can also be used as a solution for vitamin E intake. Maybe this is the right choice for those of you who love spicy flavor. Like paprika, the content of vitamin E in 100 grams of chili powder is 30 milligrams.
9. Sunflower seeds
You can make sunflower seeds as a snack or sweetener on salads and soups. At 100 grams of the serving, sunflower seeds contain 36.6 milligrams of vitamin E.
10. Basil and oregano leaves
This flavor of cooking spice is 7.38 milligrams per serving in each serving of 100 grams of basil leaf or oregano.
Dry Apricot
In addition to containing 4.3 milligrams in every 100 grams servings of dried apricots, this fruit is also rich in fiber and other vitamins.
12. Pickled olives
A total of 100 grams of olives in the form of pickles contain 3.81 vitamin E. No wonder if olive oil is used by the world's celebrities for their skin beauty treatments.
13. Taro
Do not underestimate the tuber plant replacement function of this one, because the taro can already produce 2.9 milligrams of vitamin E in every 100 grams of presentation.
Some foods that contain lots of vitamin E above is quite easy to obtain. So what are you waiting for? Try to consume these foods to meet your daily vitamin E requirement